Vincent Rodriguez III completely revamped his eating habits in 2017 when he had to film a Magic Mike-inspired scene for Crazy Ex-Girlfriend, and he’s kept up that diet — which helped him drop 25 lbs. and add major muscle — ever since.
The CW star, 36, has his meals for the day planned out to the minute, what he calls a “structured” eating plan with “seven hand-sized meals” spread across 12 hours.
“People have been asking me, ‘How did you do it, what’s the secret?’ There’s really no secret, it’s just meal curfew. So at 6:30, make that your last meal, and stop eating from 7 p.m. to 7 a.m. And lay off the booze. Lay off the hooch. It’s the hardest thing,” he told PEOPLE in 2017.
Two years later, Rodriguez is sharing exactly what he eats in a day to maintain his fit physique.
Hydration
138 to 300 oz.
7 a.m. Pre-Breakfast
Glass of room temperature water with fresh squeezed lemon wedge
Cup of hot green tea
1/2 or a full grapefruit
“Buy a grapefruit spoon,” Rodriguez tells PEOPLE. “Trust me.”
Breakfast
1/2 cup of steel cut oatmeal (cooked with unflavored coconut milk, sea salt and a big dash of cinnamon) with 6 – 10 raspberries, blueberries or strawberries and a pinch of chopped walnuts
1/4 organic burger patty seasoned with black pepper, salt and 21 Seasonings from Trader Joe’s, cooked in grapeseed oil with a dash of Himalayan salt
Sliced 1/2 of a fresh avocado with a dash of Himalayan salt
9 a.m.
Palm sized fillet of salmon with a lemon wedge
Handful of spinach or mixed greens
Handful of berries
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11 a.m.
Palm sized fillet of salmon with a lemon wedge
Handful of spinach or mixed greens
Handful of berries
1 p.m.
Palm sized fillet of salmon with a lemon wedge
Handful of spinach or mixed greens
Handful of berries
2 p.m.
“I’ll sometimes snack on a small bag of unbuttered popcorn — Skinny pop is my favorite — 8 cashews or a handful of raw walnuts or almonds,” he says.
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3 p.m.
Palm sized fillet of salmon with a lemon wedge
Handful of spinach or mixed greens
Handful of berries
Iced black coffee
5 p.m.
Palm sized fillet of salmon with a lemon wedge
Handful of spinach or mixed greens
Handful of berries
6:30 p.m.
Palm sized fillet of salmon with a lemon wedge
Handful of spinach or mixed greens
Handful of berries
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7 p.m. to 10:30 p.m.
“No eating. I only drink water, Kombucha or Throat Coat tea,” he says.
Total Calories:
2420
The Verdict:
Rodriguez structures his day around his meals, which can be a helpful example for others, says Chicago-based dietitian Dawn Jackson Blatner. “His eating curfew is something many people can benefit from because it prevents nighttime snacking. It’s a light form of intermittent fasting, which can be good for weight and overall health,” she says. But Rodriguez’s scheduled meals every two hours might be tougher for others to tackle. “It’s not realistic for most people to fit into their lifestyle. However, he’s been doing this structured eating for over a year so it’s working for him,” Blatner says. “This is a great lesson that you need to find a plan YOU can stick with and there’s not one perfect way to eat that works for everyone.” As for the actual foods, Blatner approves of his balanced breakfast, which has hearty grains from the oatmeal and protein thanks to the beef patty, though she recommends wrapping it in a collard green or lettuce leaf for an “extra dose of veggies.” And his salmon-based meals throughout the day are “loaded with protein and healthy fat,” but Blatner advises switching it up with things like eggs, chicken, turkey and grass-fed beef to avoid “potential problems with mercury and a build-up of other unhealthy compounds like PCB’s.” But Rodriguez’s snacks are “great whole foods,” and she’s a big fan of his hydration after his food cut-off at 7 p.m. “Having different hydration options is smart to distract you from mindless snacking when sticking to a meal curfew,” Blatner says.
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